It is definitely possible to get the “supermodel-like gap-between-the-thighs” look without resorting to cosmetic procedures or extreme eating regimes. While targeted inner-thigh workout may be healthier, it is by no means an easy option and requires some serious effort.
To seriously eliminate the fat between your thighs, you must do 15-18 reps of each of the below six different exercises, which include squats, lunges and the terrifying-sounding Single-leg Romanian Deadlift. For this workout, do each of these exercises one after the other with only 10 seconds rest in-between. Work up to 3 sets of these exercises with 30 seconds rest between sets.
1. Dumbbell Squats
While standing tall with feet just beyond shoulder width, hold the dumbbells up against the front of your shoulders, just under your chin . Once the dumbbells are held steady, slowly squat until your hips are parallel to ground. Hold your position in the bottom of the movement for three seconds and return to original standing position. Be sure to not let your knees hang over your toes while lowering to the ground. Keep your shoulders pulled back and chest upright.
2. Single-leg Romanian Deadlift
Stand with feet together and emphasizing your heel, hold a dumbbell or pair of dumbbells with hands slightly more than shoulder-width apart. Make sure your back is straight and abs tight, slowly lower the weight towards the front foot while raising the other leg behind you for balance. Once the weight reaches mid-shin level, push through the ground heel to return to the upright position and squeeze the glutes at the top position. Repeat on opposite leg once completed with set.
3. Weighted Glute Bridge
While lying on your back with with knees bent and feet flat, place a dumbbell, or medicine ball or any weights on your core, and raise your hips in the area to full extension. Squeeze your glutes and hold hips in air for five seconds at a time.
4. Lateral Lunge
Begin with stepping to the right beyond shoulder width while keeping your toes forward and your feet flat. Squat through your right hip while keeping your left leg straight. Squat as low as possible, holding that bottom position for three seconds. Push back to the starting position and repeat on the other side.
5. Wall Squat with Medicine Ball
Squat with your hips parallel to the ground against a wall with the medicine ball between your knees. Be sure your lower back and shoulders are flush with the wall. Squeeze the ball between your knees and sustain this hold for 45-60 seconds.
6. Squat Jump
This last move adds an element of cardio that will burn off any excess fat between your thighs. Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.